Faizal Muhd Hyrox Result

Overall Performance

Muhd Faizal performed well in the Hyrox race in Singapore, finishing with an overall rank of 238 out of 826 athletes, which places him in the top 28% of participants. In his age group (35-39), he ranked 58 out of 184 athletes, putting him in the top 31%. His overall time was 01:42:09, with a total running time of 00:52:44, which was 05:36 slower than the average.

Muhd Faizal's best running lap was recorded at 00:05:20. In terms of splits, he performed slightly slower than the average in Running 1, Running 2, Running 4, and Running 6. On the other hand, he performed faster than average in Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Running 5, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls.

Segments to Improve

1. Run Total: Muhd Faizal's total running time was 00:52:44, which was 05:36 slower than the average. To improve this segment, he should focus on improving his overall fitness and specifically work on his running endurance. Incorporating interval training, tempo runs, and long-distance runs into his training routine will help improve his running performance and reduce the time lost in this segment.

2. Roxzone: Muhd Faizal spent 00:14:06 in the Roxzone, which was 05:07 slower than the average. To improve this segment, he should work on improving his transition time between exercises. Incorporating specific drills and exercises to improve speed and efficiency during transitions will help him save time in the Roxzone. Practicing quick and smooth transitions between exercises, such as practicing quick equipment setups and focusing on maintaining a fast pace during transitions, will be beneficial.

3. Running 8: Muhd Faizal completed Running 8 in 00:09:14, which was 01:47 slower than the average. To improve this segment, he should focus on improving his running endurance and strength. Incorporating hill sprints, interval training, and strength exercises such as squats and lunges into his training routine will help improve his running performance in this segment.

4. Running 7: Muhd Faizal completed Running 7 in 00:07:13, which was 00:56 slower than the average. To improve this segment, he should continue to focus on improving his running endurance and strength. Incorporating tempo runs, fartlek training, and plyometric exercises such as box jumps and agility ladder drills will help him improve his running performance in this segment.

5. Best Lap: Muhd Faizal's best running lap was recorded at 00:05:20. To improve his overall performance, he should aim to maintain a consistent pace throughout the race. Focusing on pacing strategies during training, such as practicing negative splits and maintaining a steady speed during intervals, will help him achieve a more balanced performance.

6. Running 1: Muhd Faizal completed Running 1 in 00:05:20, which was 00:21 slower than the average. To improve this segment, he should focus on improving his running speed and efficiency. Incorporating speed drills such as sprints and interval training into his training routine will help him improve his performance in this segment.

7. Running 6: Muhd Faizal completed Running 6 in 00:06:36, which was 00:19 slower than the average. To improve this segment, he should continue to work on his running endurance and strength. Incorporating longer distance runs, hill repeats, and strength exercises targeting the lower body will help him improve his running performance in this segment.

Strategies

To improve overall performance in future races, Muhd Faizal should consider the following strategies:

1. Pacing: It is important for Muhd Faizal to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted time. Practicing pacing strategies during training, such as negative splits and maintaining a steady speed during intervals, will help him achieve a more balanced performance.

2. Transition Efficiency: Improving transition time between exercises can significantly impact overall race time. Muhd Faizal should focus on practicing quick and smooth transitions during training, ensuring he is familiar with the equipment and exercises to minimize time wasted in the Roxzone.

3. Strength and Endurance Training: Incorporating strength and endurance training into his routine will help Muhd Faizal improve overall performance. This includes exercises such as squats, lunges, hill sprints, and plyometric drills. By improving both strength and endurance, he will be better equipped to handle the demands of the race.

4. Specific Training for Weak Segments: Muhd Faizal should prioritize training for the segments where he lost the most time, such as Running 8, Running 7, Best Lap, Running 1, and Running 6. Tailoring his training to focus on improving speed, endurance, and strength in these specific areas will help him improve his performance overall.

By implementing these strategies and incorporating specific training techniques and exercises, Muhd Faizal can enhance his performance in future Hyrox races and improve his overall ranking and time.